Better Brain Solutions for Memory and Focus with Dr. Steven Masley

On today’s podcast we’re talking about how to have better brain health to create solutions for memory and focus. Do you want to have better memory, focus and concentration? It will help you perform better in work and in life. And, as a bonus to all this, when you follow the tips in this interview, they’re also great for your skin!

My guest today is Dr. Steven Masley MD. He is a physician, nutritionist, trained-chef, author, and the creator of the #1 all-time health program for Public Television, 30 Days to a Younger Heart. He helps motivate people tune up their brain and heart.

Dr. Masley is a fellow with three prestigious organizations: the American Heart Association, the American College of Nutrition, and the American Academy of Family Physicians, and is a Clinical Associate Professor at the University of South Florida. His research focuses on the impact of lifestyle choices on heart health, brain function, and aging to find solutions for memory and focus.

Dr. Masley is a best-selling author and has published several books: Ten Years Younger, The 30-Day Heart Tune-Up, Smart Fat, and his newest book, The Better Brain Solution. His work has been viewed by millions on PBS, the Discovery Channel, the Today Show, and in over 500 media interviews. He continues to see patients and publish research from his medical clinic in St. Petersburg Florida, and he offers weekly blogs on his website.

In today’s interview, Dr. Masley shares his 5 steps to a better brain to create solutions for memory and focus. We delve into each of these so that, by the end of this interview, you’ll have great tips for your diet, nutrients, exercise and other techniques to help you find solutions for memory and focus.

TRANSCRIPTION:

Trevor: Hi there. I’m Dr. Trevor Cates. Welcome to The Spa Dr. Podcast. On today’s podcast, we’re talking about how to have better brain health. Who doesn’t want to have better memory, focus, concentration? It will help you perform better in work and in life in general. As a bonus to all this, when you follow the tips in the interview, they’re also great for your skin. My guest today is Dr. Steven Masley. He is a physician, nutritionist, trained chef, author and creator of the number one all-time health program for public television, 30 Days To A Younger Heart. He helps motivate people, tune up their brain and heart.

Dr. Masley is a fellow with the American Heart Association, the American College of Nutrition, and the American Academy of Family Physicians, and as a clinical associate professor at the University of South Florida. His research focuses on the impact lifestyle choices have on our heart health, brain function and aging. Dr. Masley is a best-selling author and has published several books, Ten Years Younger, the 30-Day Heart Tune-Up, Smart Fat, and his latest book The Better Brain Solution. In today’s interview, Dr. Masley shares his five steps to a better brain. We delve into each one of these, so by the end of the interview, you’ll have great tips for your diet, nutrients, exercise and other techniques to help you be sharper, more focused and have better memory. Please enjoy this interview with Dr. Masley. Dr. Masley, it’s so great to have you on my podcast.

Steven: I’m delighted to get a chance to talk with you.

Trevor: Today, we’re talking about how to have a better brain, have a better functioning brain. I know that we all want to be sharper, more focused, have better memory and certainly as we get older, it’s something that it comes up a lot. It comes up a lot with my patients. They walk in the room and they can’t remember why they were there or like, “What was I was looking for? What was that person’s name?” At the same time, we want to be sharp because we want to not only are we wanting to live longer, but we want to have that quality of life and our brain is a big part of that. I’m so excited to talk to you today about how we can have all these things.

Steven: There are some simple steps we can take that will really improve our brain. It’s not hard, five easy steps to be sharper, quicker, more productive, less forgetful and feel better at the same time. Many of these steps, not only are they good for our brain, they’re good for our skin too.

Trevor: Perfect. I always love it when we can tied in the skin and you’re right. So much of the time when we address root causes and we really focus on the foundation of good health, it’s going to help our body in a number of ways. Our brain and our skin included in that. Let’s go through these steps. Which one do you want to start with?

Steven: I like starting with food, but I should say as maybe an intro to that. When we think embryologically, when babies are forming in the womb, the neurologic tissue and the skin tissue, it’s really intimately related and they develop simultaneously. It’s not surprising that the things that would be good for your brain are really good for your skin. If we were to start with food, I have foods I want people to add and a couple of things I want them to avoid. I don’t think you’ll be surprised by the avoiding, but maybe some of the adding ones. Maybe I should just start with the number one food to add would be green leafy vegetables.

We know when people eat one cup of greens a day, their brain is 11 years younger than someone who doesn’t eat them, 11 years. That’s pretty dramatic from just a cup of broccoli or kale or spinach or something like that. Those green pigments protect our son when we’re outside. Beets increase blood supply to the brain. They’re awesome. Dark chocolate and cocoa are really good for your brain. There’s actually studies that people who have mild cognitive loss that they start having cocoa more often, their brain improves and even gets better. Then, tea, some catechins and tea. All those pigments protect our brain from damage and give us a better brain.

Trevor: Awesome! Of course, those are also great for the skin. You mentioned those. Let’s talk about the ones that are not good for us. What are the ones that are absolutely the ones we must avoid?

Steven: Right now, we face premature memory loss, accelerated memory loss. Alzheimer’s rate is going to double in just the next 12 years. 12 to 15 years, we’re going to have 200% increase and the biggest reason for that is sugar. That people are eating too much sugar. It’s making them inflammation. We know when we eat too much sugar, we not only do we gain weight, we probably have accelerated wrinkling in our skin when we have sugar craze all the time. When you have too much sugar, it injures the brain.

Let me try to see if I can explain this simply, but if we eat too many refined carbs like sugar and flour and other refined carbs or drink sodas, our sugar soars, our insulin soars and the cell stop listening. It’s like, “Hey, we’re full. I don’t need your message anymore. I’m full of energy. I’m not going to store anymore.” They become insulin resistant. When brain cells become insulin resistant, they’re paralyzed. Do functional MRI and you actually do a PET scan, brain cells are like dead quiet. They’re starving for energy at the same time the blood sugar levels are elevated. It’s really ironic.

The second feature is when you’re eating too much sugar, the same enzyme that gets rid of insulin, gets rid of beta amyloid. That’s the pigment with Alzheimer’s disease. Literally, when people are having sugar binges, they’re growing more beta amyloid and causing inflammation. Sugar and flour are the number one foods you want to get rid of if you really want to protect your brain.

Trevor: That’s so great to hear those issues. I talk a lot about skin with glycation issues with people who eat too much sugar. That creates glycation issues in the body and speeds up the aging of the skin and creates issues of acne breakout or something. It’s really interesting to see how it impacts the brain and that inflammation part. Inflammation is one of the big root cause issues with a lot of brain problems, right, is inflammation.

Steven: It is. Of all aspects of aging, for our arteries, for our heart, for our brain, for our skin. All inflammation just accelerates all aspects of aging. To me, the worst aspect would be to lose your brain, not only do we lose our identity. We have the potential to become a burden on people we love and nobody would want that. Who wouldn’t want to be quicker, sharper, more productive, less forgetful? Feel to get more done when we take the right steps. We’ve done randomized clinical trials and we’ve shown that when people follow our program, their brain performance, their brain processing speed improves by 25% to 30%. It’s pretty amazing that we can really improve. It’s like getting a better computer. Your brain actually functions that much better.

Trevor: That’s so great because, again, I think a lot of times people think that once their brain stops working as well since they started having these feelings of, “My memory is not as good” or “I’m not as sharp as I used to be.” They just think, “I’m just getting old and this is how it’s going to be for the rest of my life.” It’s so great to know that that’s reversible to a certain extent from what you’re saying with changes in lifestyle and like the diet changes. We’re talking about step one and that’s the diet, right?

Steven: Mm-hmm (affirmative). Plant pigments, healthy fat, and avoiding sugar. I’m sure like for your skin, if someone is on a really low fat diet, their skin doesn’t have the same texture consistencies. Like our skin, our brain also needs healthy fat. Smart fats for your brain, more pigments and cut out the sugar. Those are the keys to the better brain solution for food.

Trevor: Perfect. I know you’ve talked about cardiovascular health too and those kinds of things also protect your heart, right?

Steven: Absolutely. The same program we use to help people shrink their artery plaque by 10 years improves brain performance by 25%. Just like there’s a connection, there’s also a heart-brain connection and the same things that are good for your skin, help your brain, help your heart. It isn’t too surprising when the body is all interlinked. I completely agree with you.

Trevor: Great. What’s the next step?

Steven: Nutrients. There are some key nutrients we don’t want to miss out on. Vitamin D, a good quality multi that’s got mixed folates and enough B12. We want magnesium. Between every brain cell, there’s all these synaptic connections and they’re dependent on magnesium. 70% of people are magnesium deficient, and fish oil. If I was just to pick a few things, I guess one more, I’d say a probiotic to support our gut and that lowering inflammation. There’s a gut-brain connection too. A probiotic, good quality fish oil either from wild fish or from a supplement, a good multivitamin for B12 and folate, vitamin D, and magnesium. Those are key. Our research have shown in people who don’t get those needs, their brain speed drops. They actually have a sluggish brain and you replete those key nutrients. Wow! It’s pretty amazing that it helps significantly.

Trevor: Great. You mentioned the gut-brain connection and probiotics. I just want to remind people and I talk about this too. There’s a gut-brain-skin connection. More research is coming out about this too. It’s really interesting how this all ties in and goes. A lot of it goes back to the gut and improving our digestion, our microbiome and all of that. I’m glad you brought that part up. When it comes to our brain, can we talk for a minute about what happens as we age and why people start to notice a difference in their cognition, memory, and things?

Steven: With skin age, we lose collagen and the skin wrinkles and [inaudible 00:11:08] increase for skin cancer. With brain aging, it’s a little different. There are some similarities and maybe there are some slight differences, but in the brain, it’s all about can the brain keep making energy in a clean way that allows the brain cells to stay healthy? When we are inflamed or when our blood sugar levels are too high, the brain cells stop making energy properly and they don’t have much supply of fat source into use. They die pretty quickly.

As we age, when we don’t eat well, we should be able to maintain our brain function into our 90s. There’s no reason we can’t do that. It’s not getting older, it’s the choices we make as we age that age our brain. If you had an awesome lifestyle, you ate the right foods, you meet your nutrient needs, you are fit, you manage your stress, you avoided brain toxins, if you did those five things, you’re going to be sharper, quicker, more productive and prevent heart disease and memory loss. Your skin would look great too.

Trevor: It’s great. I love that and so with these nutrients that you mentioned. What is it about vitamin D, for example, that is so important for the brain?

Steven: Vitamin D is really a hormone. We call it a vitamin, but once we absorb it, it acts like a hormone in every cell in our body. Our DNA production process is impacted by vitamin D. It tells the proteins to rebuild and replace themselves. When our vitamin D levels dropped, a brain cell might just say, “I might as well just die. I don’t have enough vitamin D.” Literally, they stop doing the protein synthesis that keeps the brain going and functioning. For our bone, we lose bone mass. We grow more plaque. Our brain literally shrinks. Our skin were more likely to get skin cancer when our vitamin D drops. It’s essential for DNA repair, production, and synthesis and cancer risk. Wow! I was just in a meeting and we were talking about we should be able to prevent 60% to 80% of cancer today if we get people’s vitamin D to the right point, super, super important.

Trevor: Great. Thank you. That’s a great point about vitamin D, such an important nutrient or hormone. You mentioned magnesium. I think that might surprise some people because people think of magnesium more for like muscle cramps, muscle spasms, or headaches. There are certain things that magnesium is thought for, but not many people think of it as a nutrient. It’s not one of the first things that comes to find for the brain. Can you explain why magnesium is so important for brain health?

Steven: Between each brain cell, you’ve got this synaptic connection that’s like wiring in a computer world. These circuits go back and forth. The brains use magnesium for that synaptic connection. Without it, your brain speed plummet and drops. We need it for the heart to contract. We need it for muscles to contract and relax. People get migraine headache. You said muscle cramps, constipation. Their blood pressure and blood sugar are dependent, but brain function, the connectivity between brain cells is dependent on magnesium.

Trevor: Perfect. Thanks for sharing that. You mentioned multivitamin as really important because there are a lot of nutrients that are important for the brain and for those synaptic connections and things. With that, you want to just make sure that you’re not missing out on any of those nutrients, those micronutrients that you need.

Steven: Dr. Cates, you’re making a really good point because there’s like 15 or 20 critical nutrients that could come if you take the right multi. I’m not talking about just anything you buy at the grocery store. When you buy the right one, you’re getting mixed folates, not just folic acid. Folates are essential for protecting the DNA, the cellular part of your body. We get cancer without them. We get abnormal growth. In my study from my clinic shows that if your folate levels are low, you have decreased brain speed and performance. Mixed folates instead of folic acid, one point. B12, if your B12 level is low, you can get permanent irreversible dementia, memory loss. That’s awful or other nerve damage. Nobody should ever be B12 deficient. That would be really regrettable.

When we think about chromium for insulin sensitivity, we want good blood sugar control. You need chromium. For your thyroid, you need enough iodine. To convert the hormone from T4 to T3, the active thyroid hormone, which gives you mental function, you need selenium. There’s this long list, that long you can get your vitamin D and a multi. You can get a lot of things from a good quality multi that are really essential. You’re not going to find magnesium because it’s such a big molecule. You have to take that separately. You’re not going to fairly find fish oil in a single pill. You won’t get a probiotic. If you have a really good multi, probiotic, fish oil, magnesium, yet there’s other. Could you take other things like curcumin? Absolutely, but I think you’d have the main essential nutrients for your brain covered.

Trevor: I think those are really great points. I know that, in my practice, my patients will come in with all those different bottles of supplements. I remind them if you take a really high quality multivitamin, you can get a lot of what you’re getting in all those different bottles. You can minimize the amount of pills that you’re taking every day. Like you said, there are certain ones you’re not going to find in a multi or you’re not going to get the right amounts that somebody might need, especially depending upon if they have particular health issues. A really high quality multi is important. Let’s talk about that for a moment. How do people know if they’re taking a high quality multi?

Steven: You can look at the ingredients. It should say mixed folates. There should be at least 100 micrograms of B50 or 100 micrograms of B12. You could get your vitamin D separately, but if you want to get it from the multi, I think you probably need at least 2,000 international units of vitamin D. The minerals are really easy way to look at quality is look for protein bound minerals like not magnesium oxide, but magnesium glycinate or zinc glycinate or chelated minerals. Looking are they salts or mineral or really important point for your brain is copper. If you have inorganic copper, that increases your Alzheimer’s risk and diabetes risk. You want organic copper. Some protein bound source of copper. Some people could say no copper and I’d be fine with that because you can get it from nuts and seeds and green leafies. Inorganic copper is absolutely something you want to avoid. If you see like copper sulfate, I usually try to avoid that.

Trevor: Perfect. Thank you for pointing that really great information. Thank you for sharing that. You mentioned as one of the five steps, you ran through them pretty quickly there a moment ago. You mentioned exercise as being one of them. What kind of exercise do we need for good brain health?

Steven: The studies from our clinic show you get double benefit, it’s independent benefit. When you’re doing aerobic activity, you can get your heart rate up. That has a clear benefit. You want to get sweaty and raise your heart rate and that improves brain speed. When you do strength training, you build muscle mass, you get these neurotropic factors and your brain actually enlarges. Even 80-year-olds have been shown when they do a strength training program with weights, their brain gets bigger, especially the hippocampus, the memory center. We really want aerobic and strength training. Now, I don’t know if I should share this, but you and I go to … I see you at meetings and you and I are always there in the gym in the morning. I love the fact that you do what you preach. You’re there working out. I don’t know if I’m outing you or not because I’ve always been a big fan of yours because you eat healthy food. You take care of yourself. You look great. You exercise.

Trevor: I love that you and your wife are always in there. We are always in there in the morning right before we get ready to go into a conference or something and I’ll see you in the gym.

Steven: You are too. I noticed you’re doing aerobics and you’re doing strength training. That’s what’s good for your brain is you really want both have benefit independent of the other. You get the maximum benefit you want both.

Trevor: Perfect. Again, it goes across so many different spectrums, protecting your heart, protecting with healthy aging and all of that. It certainly goes across. Let’s talk about stress because you mentioned that one too. What do you suggest? What role does stress play on the brain?

Steven: We have good stress like we are preparing some launch or product or we’re doing a talk or something. That gives us purpose and challenge. That’s great. The challenge with stress if you have every day stressors that stress you out and it’s chronic and we don’t proactively manage it, our cortisol goes up. Cortisol is not a friendly hormone. It’s fine when we are being chased by a burglar. We are trying to get out of the way or a lion was chasing us and we try to climb a tree to get out of the way. That gives us a survival mechanism, but when it’s every day, cortisol, it grows artery plaque.

You know it’s bad for bones. It shrinks your bones. It’s bad for your skin and it shrinks your brain if you have high cortisol. Literally, the hippocampus, the memory center of your brain shrinks. We have to take steps proactively to manage our stress. The three big tools for me would be, one, I work out, sweat. Two, get a good night sleep and, three, schedule 10 minutes a day for like meditation, do HeartMath, something that brings the cortisol down and makes this more peaceful and calm.

Trevor: Perfect. You mentioned HeartMath. Explain to people what that is for people who don’t know what that is.

Steven: There’s a great deal of connection between the heart and the brain and you can see it in your heart rate. Your heart rate should go up and down and up and down in a nice smooth variation as we breathe. When we’re stressed out, our cortisol is up, but our adrenaline is up and our heart rate just tends to stay a little bit slightly elevated and flat without variation. I can see it in my clinic. When we do these clinic evals, we do like 100 markers of aging and HeartMath is one of those. When people who have a flat score, it turns red instead of blue or green. Green being calm. Blue is okay calm. Red is agitated. I have people who are trying to meditate, and they’re all red. They’re still agitated. There’s no heart rate variability. They’re all stressed out. Their cortisol levels are surging.

When I do their blood work, I can see they have low DHEA. We know that’s bad for your skin too. You’re going to wrinkle more if you have low DHEA. Stress not only does it shrink your brain, it impacts your adrenal gland. You make less of this hormone DHEA, which we need for bone health, for skin health, and for our brain and energy. Unmanaged stress has all these aging aspects that cripple us. They make us look bad and then we can’t think well, which even makes it worse. HeartMath is this connection where you can measure, you get biofeedback. [inaudible 00:23:34] you’re good at being calm and 10 minutes a day has had amazing benefits in my patients.

Trevor: It is something that a lot of people have to work their way up to. 10 minutes isn’t easy for everybody. I certainly have had patients that, “I don’t know how I can do any of that for 10 minutes.” What do you suggest for people if they’re just starting to get into some meditation or breath work, some stress management technique? What’s an easy way to start it if it’s not part of your daily routine?

Steven: The two helps because it gives you feedback. It just tells you what state are you at and then you’re just trying to think of a calm, happy place. I’m thinking I’m on a mountain top in the summer time when the flowers are out or I’m at the beach in Florida. I’m somewhere calm. I’m grateful and can I change my coloration, look more green. I don’t have to worry about my heart rate pattern. That would be way too complicated, but this idea of red, blue, or green. That’s pretty clear. You can do it while you’re at work. You can actually do it when you’re typing. Are you in a calm focused state or are you in an agitated state? You’re not very productive. In some ways, you could practice it during daily life and then you could take a few moments to try to think of something peaceful and calm to get it green. The challenge is how can I make it green longer. It’s actually a really easy useful tool.

Trevor: I love that. I think that’s fantastic. I think that that is such a good tip because it’s so quick to get into that state if you can think of being in that calm, peaceful place. I think that’s powerful and I want to talk about that for a minute. For me, one of the things that I do because a lot of people will think of maybe being on the beach or on the mountain top or a place. For me, one of the things that really helps me is I think about my youngest daughter sleeping. There’s something about seeing her sleeping. A child sleeping is one of the sweetest things for me.

Steven: I know. It’s like heartwarming just the thought of it.

Trevor: Right. If I’m having a stressful moment or when I’m trying to fall asleep at night sometimes too and my mind is racing or I can’t calm down, that is one of the things that I do is I picture her. I really think about how I feel when I look at her when she is sleeping. It works for me every time. I encourage people to find that thing because it can be so quick to help you shift into that state. I’m glad you brought that up.

Steven: With your permission, I’m going to use that tip. I think that’s really smart because sleep like a baby it’s like this … That’s actually really neat. I’m going to share that more often.

Trevor: It’s a great one. I think if people just start gradually they can work their way up to 10 minutes and then hopefully maybe even more than that. Some people can meditate for sure longer than 10 minutes.

Steven: I think there’s benefit to longer, but you get a big benefit at 10 minutes a day. When you get good at it, at first … Here’s the thing. I have people meditate and they’re all agitated. Their mind is just roaring the whole time that they’re sitting there in this ohm-like position. It’s about teaching them don’t waste your time trying to meditate if you can’t do it. Get some feedback so you can get to a proper state.

Steven: There are some key brain toxins out there we want to avoid that are bad for us. Obviously, smoking, it’s terrible for your skin. You’ll wrinkle up more. It’s bad for your brain. It’s bad for your heart. I don’t think I need to go on. We shouldn’t smoke. Alcohol in excess, yes, one or two glasses of red wine a day are actually good for your brain, but more than that is not good, so beware. There are some surprise ones out there like people who eat a lot of tuna, big mouth fish, grouper, tuna, bass, swordfish. They get mercury. A third of my patients in my clinic have high mercury levels and it slows their brain speed. It’s hurting their brain and very high levels are associated with serious neurologic harm. We either need to cut back on big mouth fish.

We learned in our clinic if people are eating tuna, grouper, snapper, bass, swordfish more than two to three times a month, they’re at risk and they should probably check their mercury level and if it’s high, cut back. Another one is maybe the surprise one, not food groups that you’d probably recommend, but on this process meats, sandwich meats, bacon, ham. Most of them, they sprinkle nitrosamines on them to preserve the shelf life. Nitrosamines, we’ve known for a lot of times that they cause cancer. Now, recently, we’ve learn when we give them to like lab animals, they get a blood sugar jump and they get neurodegeneration. They get brain cell death.

We are learning that these nitrosamines they put on bacon, for example, cause blood sugar elevation and death of your brain cells. That’s really bad. Who would have thought? I grow up and have some bacon. I’m killing my brain cells when I do it. People need to be eating clean protein. If you’re going to eat any of these proteins, it needs to be organically, but pasture-raised and they’re not sprinkling nitrosamines on them. That’s a serious brain toxin that’s very common that we’ve got to avoid.

Trevor: Nitrosamines are not in all pork products or sandwich, meats or bacon, right? That’s something that’s added that’s what you’re saying.

Steven: Exactly. You are totally right. It’s an additive they put on to extend shelf life. Make a bigger profit for the company at our demise. It’s not that the animals products are bad, it’s how they treat them. It’s very important to buy pasture-raised and nitrosamine free.

Trevor: Absolutely. That will help us reduces those toxic elements that are going to worsen brain function. Great. Those are the five steps.

Steven: The new book, The Better Brain Solution, comes out in January and then we have a PBS show that comes out in March.

Trevor: Great.

Steven: That’s a little bit off, but it’s coming soon and something we’re offering right now to help people get interested is a quiz to measure how’s your brain, a brain symptoms score. How’s your brain doing? Two-minute quiz, someone could easily take and get some information. If they take the quiz, we’d like to offer like a better brain shopping guide. What are the 12 foods you should buy for a better brain and the 12 foods you absolutely should avoid?

Trevor: I love that. Now, I want to tell everybody there are a lot of quizzes out there. You and I have talked about your quiz. Yours is more comprehensive than the typical quiz, although a lot of quizzes out there that are short. They don’t really give you a lot of information, but you spend a lot of time creating your quiz and making sure that people are going to get a lot of value out of that. It’s not just some sort of number that means nothing. It’s actually going to give them a lot of great information, right?

Steven: It’s pretty significant. There are quizzes out there like the mini-mental study examination. What year is it? Who is the president? Can you subtract 3 from 100? If you can’t answer those questions, you’re already demented and it’s too late. That’s what they use in the hospital and doctor’s offices, questions like that. What city are you in? If you don’t know what city you’re in, you’re in really bad trouble. This is much more like things … I’ll give you a couple of examples. Can you [inaudible 00:32:04] a seven-digit phone number long enough to dial it? You certainly should. There’s geographic memory where you lose locations. There’s brain functioning like, when you get interrupted, how quickly can you get back into your activity? That has to do with your processing speed or your geographic memory or your number memory. Can you verbally remember it? We are trying to do something more advanced, areas where some … You may not get all the answers right, but that’s not necessarily bad.

Some people have never been good with names and they never will be. That’s not a problem. Trying to identify 10 different aspects of brain performance that are easy to … A two-minute test that’s really quick and then give you an idea of what’s your brain score. If you’re missing several of those, we’ve got a problem. I would actually then would suggest testing that you might want to do with your doctor because early we can make a difference. If you wait until your brain is shut and it shrunk from a grape to a raisin, that’s really hard to deal with. It’s so easy to prevent memory loss and improve your function. I don’t want people to wait until they’ve got a really bad score. As a bonus, we put in the shopping guide to really make sure that people get those 10 foods to every when they go to the store that are really super good for your brain.

Trevor: Awesome! That’s so great. We’ll have the link up for that quiz on my website so that people can take that and they can get the shopping list and all that great stuff. Your book is coming out when again and where can people find it once it comes out?

Steven: January 2nd, wherever books are sold. Amazon, Barnes & Noble, Books-A-Millions, wherever you go, the book [inaudible 00:33:55] everywhere. The book will be there.

Trevor: The name of the book is?

Steven: The Better Brain Solution. I’m going to reach out and grab it. I should have thought about it and had it closer. There’s our cover right there.

Trevor: I hope you enjoy this interview today with Dr. Steven Masley. I hope you get some great tips on how to have better brain health. To learn more about Dr. Masley and to take the quiz that he mentioned, which I think is a great tool to learn more about your brain and also you’ll get those that shopping list that he mentioned, to do that, just go to the thespadr.com. Go to the podcast page with this interview and you’ll find all the information and links there. While you’re there on the website, I invite you to join The Spa Dr. community. You could also subscribe to the podcast on iTunes so you don’t miss any of our upcoming shows. If you haven’t done so already, I highly recommend that you take the skin quiz also.

You’re taking quizzes. You might want to take the skin quiz too. You can go to theskinquiz.com. It’s free and it will give you great information about what your skin maybe trying to tell you about health and the root causes behind it. Definitely, there’s a great brain-skin connection. Both of these will be valuable. Again, just go to theskinquiz.com. Also, I invite you to join me on social media on Facebook, Pinterest, Twitter, Instagram and YouTube and join the conversation. I’ll see you next time on The Spa Dr. Podcast.